Health, Wellness &Beauty a blank slate media/ litmor publications special section february 22, 2019
36 Blank Slate Media Newspapers, Friday, February 22, 2019
Every body needs pilates to be fit BY D AV I D W O L K Boutique fitness has taken on many forms of recent from cycling to rowing to HIIT, or high-intensity interval training. But which one is right for you? The answer is whichever one makes you feel better. The psychology behind exercise is extremely important. You are not going to continue to see and feel results if you are not enjoying the fitness. Finding the right form of fitness for you basically boils down to the one you most look forward to and have fun doing. Pilates is a form of fitness that anyone can do. It’s for an individual looking to build strength, increase flexibility and improve range of motion. In this day and age, with so many of us sitting at our computers all day, driving in our cars and hunched over our smartphones for too many hours, our improper body mechanics in hyperflexion, we are at risk of lower back pain. Pilates corrects this by exercising and lengthening the muscles that help lend support and strengthen the core. It can also help improve your golf game, hone your tennis serve or just tone your entire body. Pilates is a true workout in every sense of the word. As you gain core strength, improve your flexibility, and enhance the mindbody connection and coordination, the
benefits ripple through your daily experience. This form of exercise creates a balanced life, with sustained energy through your whole day. Pilates workouts are safe for any population, regardless of your current level of fitness. It is low-impact and utilizes slow and controlled movements. Those suffering from osteoporosis, arthritis, post-surgical operations, or simple “wear and tear” from years
of sports and training will also benefit greatly from Pilates. Different from yoga, where the body is placed in unique and unorthodox positions and held for extended periods of time, Pilates mimics movements we do in everyday life. From lifting items off the floor to carrying groceries from the car to even sitting in a chair at a computer, Pilates movements make these everyday activities more seamless.
One of the major concentrations of Pilates is balance with the support of good stability. This is crucial in preventing injuries and in aiding recovery. Without incorporating these fundamentals, injuries are more likely to occur. In order to get the strength and tone that is ultimately desired, exercises, stretches and everyday motions are worked through with the correct muscle balance. When the body is balanced, working out becomes more efficient and goals are achieved quicker. Strengthening your deeper muscles along with your smaller supporting muscles improves posture and rids the body of the lower back pain. Pilates allows a person to work out without creating further stress to imbalances. Allowing everyone to customize their workout to their own level and desired goals is simply what Pilates does. No different than playing a musical instrument or learning to speak a language, Pilates is a craft that clients must practice to get better at. As Joseph Pilates said, “You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.” David Wolk is the owner of Club Pilates Syossset-Woodbury and Club Pilates Commack. www.clubpilates.com/syosset-woodbury/ www.clubpilates.com/commack/
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ADVERTORIAL
NOBODY WANTS TO LOSE TEETH Nevertheless, it can happen to anyone! Thanks to Dental Implants, you can avoid further damage that would otherwise add insult to injury, like the inevitable shifting and tilting of surrounding teeth and the loss of supporting bone. Both create a premature aged appearance. Whether you have lost teeth due to decay or as the result of an accident, Dental Implants are a wonderful innovation that can help you secure your smile into the future. Dental Implants are also used to permanently remedy the inconveniences associated with dentures. What are Dental Implants: Dental Implants are the next best thing to your healthy, natural teeth! Strong, safe and stable; a Dental Implant restores a lost tooth so that it looks, feels, fits and functions like a natural tooth. Three parts of a Dental Implant: • Implant – A “biocompatible
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38 Blank Slate Media Newspapers, Friday, February 22, 2019
Strategies to control appetite H unger can be a formidable foe, especially for people attempting to lose weight. When hunger strikes, various appetite-control strategies can help people avoid overeating or eating during those times when boredom is more to blame than an empty belly.
Eat slowly. When a person eats, a series of signals are sent to the brain from digestive hormones secreted by the gastrointestinal tract. These signals produce a feeling of pleasure and satiety in the brain, but it can take awhile for the brain to receive them. By chewing slowly, people can give the signals more time to reach their brains, potentially preventing them from overeating. Choose the right snacks. The right snacks can make it easier to eat more slowly. Instead of reaching for potato chips or pretzels, both of which can be eaten quickly and picked up by the handful, choose snacks that are both healthy and require
a little work. Carrots dipped in hummus or baked tortilla chips with low-fat salsa or bean dip are low-calorie snacks that also require some work between bites. The time it takes to dip between bites affords more time for the digestive tract to release signals to the brain that you’re full.
Reach for fiber first. Another way to conquer hunger without overeating is to reach for fiber before eating other parts of your meal. Vegetables are rich in fiber, but since veggies are often served as side dishes, many people tend to eat them only after they’ve eaten their main courses. That can contribute to overeating. Fiber fills you up, so by eating the high-fiber portions of your meal first, you’re less likely to overeat before your brain receives the signals that your stomach is full. Consider eating vegetables as an appetizer or, if the entire meal is served at once, clear your plate of vegetables
before diving into the main course or other side dishes. Drink water. Perhaps the best, and least expensive, way to control appetite and ensure you don’t overeat is to drink more water. A 2010 study funded by the Institute for Public Health and Water Research that included 48 adults between the ages of 55 and 75 found that people who drank two eight-ounce glasses of water right before a meal consumed 75 to 90 fewer calories during the ensuing meal than study participants who did not consume water prior to their meals. Over the course of 12 weeks, participants who drank water before meals three times per day lost roughly five pounds more than those who did not increase their water intake. Controlling appetite does not have to be a complex undertaking. In fact, some of the simplest strategies can be highly effective.
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covered by insurance. Many patients only need one injection. • Side effects can include mild pain for 1-2 days. • It can be injected in almost any joint or in an area of soft tissue injury. How does it work? • Platelets contain substances that promote healing and attract stem cells to the area. This initiates the bodies healing response in the tissues and joints. • What are the benefits? • Faster healing times and reduced need for surgery and cortisone injections. It’s entirely natural and nothing is added to the PRP that is not already in your blood. You can schedule an appointment with Dr Edward Rubin MD to see if you qualify. Please call 516-492-3100 to schedule.
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Blank Slate Media Newspapers, Friday, February 22, 2019
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40 Blank Slate Media Newspapers, Friday, February 22, 2019
Explore the benefits of HIIT HIIT is an acronym for High Intensity Interval Training. The American College of Sports Medicine says HIIT held steady among the top fitness trends for 2017. The crux of HIIT is sustained, intense exercise followed by active recovery periods. WebMD says that HIIT can be used with any type of cardio workout, including rowing, jumping rope, stair climbing, and more. Many gyms also build programs around HIIT that may include “boot camp� workouts that utilize equipment or body weight exercises to burn calories.
A typical HIIT training sessions lasts about 30 minutes. Workouts are performed at 80 to 90 percent of a person’s maximal heart rate, which is the number of times the heart will beat in a minute without overexerting itself. Recovery periods are not entirely rest. They tend to be shorter than
active periods, and come in at around 40 to 50 percent of the maximal heart rate. The workout will alternate between the working and recovery periods. HIIT workouts can be effective at boosting metabolism and helping people burn calories faster. They also help to develop physical endurance. The science behind the workouts has to do with EPOC, or excess post-exercise oxygen consumption. The fitness lifestyle resource Daily Burn says that HIIT will help burn more fat and calories than regular steady workouts because EPOC is an oxygen shortage in the body that occurs during the intense portions of the HIIT workouts. During recovery, the body will ask for more oxygen, creating an afterburn and a metabolic disturbance. The fitness guide Fitness Blender states that the intense training will result in the body burning calories at a higher rate for up to 48 to 72 hours after exercising.
People may see greater results by doing HIIT workouts three times a week for half of the duration than they would if they were performing more typical workouts more frequently. For those whose schedules are already jam-packed, HIIT can be a more efficient way of exercising. HIIT requires a strong baseline fitness level, so beginners or those who have been out of the gym for some time are urged to start slowly. Also, since HIIT causes high demand on the heart and respiratory systems, so it’s essential to discuss the regimen with a doctor to find out if HIIT is a smart choice depending on your medical history. Those considering participating in HIIT workouts are urged to discuss the possibilities with a knowledgeable trainer at a neighborhood gym.
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Blank Slate Media Newspapers, Friday, February 22, 2019 ADVERTORIAL
Has MS affected your walking? What about my private health information?
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The study doctor and staff will this study? handle your personal health inforThere are a variety of reasons why mation in a confidential manner. people participate in clinical Personal health information research studies. Some study volincludes both your study data and unteers want to help advance scioriginal medical records. To ence and your participation in this ensure your privacy, your name study could help doctors learn and other identifying information more about the treatment of walkwill not be attached to any records ing impairment for MS patients. or samples released for research purposes. Instead, the records and Some research study volunteers samples will be identified only by are interested in gaining access to a code. Because See you have MS and newhelp drugs or potential treatments, if you can our trouble walking, potentially makIf you participate in the doctors move MS research ing you eligible to participate in INROADS study, you will receive the INROADS clinical research either the investigational medicaforward. study. tion or placebo at no cost for up to 16 weeks. All study-related medWhat is a clinical research ical care will also be at no cost.
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study? A clinical research study is conducted to learn whether a new drug, treatment or method is safe and effective for people who have certain ailments or illnesses. Clinical research studies, also known as clinical trials, follow strict scientific standards to ensure they produce the best data available for heath care decision making.
What’s the purpose of the INROADS clinical research study? This study is testing an investigational medication for walking difficulties in people with MS. Trouble with walking is a very common problem for MS patients, due to symptoms including fatigue, balance issues, weakness and spasticity. About half of all MS patients will need some kind of walking aid after 15 years with the disease. There are a limited number of treatments for walking impairment, and they don’t work well for everyone. Our researchers hope the investigational medication being tested in this study may
What happens during the INROADS study? To join our study, you must read and sign an informed consent document to show that you understand the study and what’s required. A study doctor will explain the study’s procedures,its possible benefits and risks and answer any questions you have before you sign. After you consent, the study doctor and staff will give you some tests to make sure that you’re eligible to participate. If eligible, you’ll receive study medication (either the investigational medication or placebo) for up to 16 weeks and make regular visits to the study clinic. At these visits, the study staff will perform some tests and assessments to check your health, and see how you’re responding to the study medication. The staff will work with you to find convenient times for these visits. You can leave the study at any time, for any reason.
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The INROADS study is now enrolling volunteers to help test an investigational study drug for people with MS who have trouble walking. Our researchers want to learn if the investigational medication may help improve walking and become a future treatment option. If you qualify and participate, you’ll receive study drug treatment (either the investigational study drug or a placebo) for up to 16 weeks and make regular visits to the study clinic. Total duration of the study is up to approximately 21 weeks. Your health is very important to us, and will be monitored throughout the study. You may qualify for this study if you: • Are 18 to 70 years of age • Have MS and difficulty walking • Have been taking a stable regimen of MS medications for at least 30 days
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42 Blank Slate Media Newspapers, Friday, February 22, 2019 ADVERTORIAL
Stay mentally fresh during the workday E nergy levels tend to ebb and flow throughout a typical workday. A cup of coffee may provide some caffeine-infused spark in the morning, but a big lunch can squash energy later in the afternoon. Waning mental sharpness as the workday progresses can compromise productivity, making it more difficult for workers to complete projects on time. That, in turn, can contribute to stress. In fact, in its “2017 Stress in America” survey, the American Psychological Association found that 58 percent of Americans say work is a significant source of stress. Staying mentally fresh during a workday can pay a host of benefits, and the following are just a few ways to maintain mental focus until quitting time.
Exercise regularly. The physical benefits of routine exercise are well documented. But even the most ardent fitness enthusiasts may not realize just how big an impact physical activity is having on their brains. The Harvard Medical School notes that exercise stimulates regions of the brain that release a chemical
called brain-derived neurotrophic factor, or BDNF, which rewires memory circuits so they can function better. A stronger memory can help workers recall project details and deadlines more easily, even as the workday draws to a close. Avoid the “quick fix.” Relying on a beverage or snack to provide a quick mental boost may end up compromising your mental sharpness. Foods and beverages that are high in sugar may provide an immediate energy boost, but that spike is almost instantly followed by a crash that can adversely affect your mental sharpness. Stick to healthy snacks, such as fruits and vegetables, and avoid late afternoon cups of coffee, which studies have shown make it harder to fall asleep at night, thereby compromising your energy levels the next day. Take a walk outdoors. Spending some time outdoors during a lunch break, or even a quick, post-lunch stroll around the office grounds, can provide a break for the brain. That break can help the brain refocus, improving productivity as a result. One great way to get outdoors during busy workdays is to conduct meetings outside when the weather permits. This gives everyone a chance to recharge their brains in the great outdoors, and few people would prefer a dusty conference room to a nearby park or picnic area outdoors. Various strategies can help working professionals maintain their mental sharpness throughout the workday.
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Blank Slate Media Newspapers, Friday, February 22, 2019
Sepsis is a Medical Emergency: Causes, Symptoms & Treatment Prevent: • Scrub the germs off by washing your hands. Lather your hands with soap and running water, rub your palms, back of hands and
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44 Blank Slate Media Newspapers, Friday, February 22, 2019
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Did you know? A 2011 study published in the journal Cognition found that brief mental breaks can improve focus on a prolonged task. The study’s authors tested participants’ ability to focus on a repetitive computerized task for 50 minutes under various conditions. The control group performed the task without breaks or diversions. The switch group and non-switch group memorized four digits before performing the task and were directed to respond if they saw one of the digits on the screen while performing the task. The switch group was the only group to be presented with the digits twice during the experiment, and both groups were tested on their memory of the digits at the end of the task.
Most participants’ performance declined considerably over the course of the 50-minute task. However, the performance of those in the switch group did not decline at all, as the two brief breaks to respond to the digits allowed them to maintain their focus throughout the experiment. The researchers behind the study concluded that the switch group’s performance was steady because the brain is built to detect and respond to change, and its performance will actually suffer if it must maintain prolonged attention on a single task without taking a break. Professionals with a lot on their plates may see their performance improve by taking frequent mental breaks throughout the workday.
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Blank Slate Media Newspapers, Friday, February 22, 2019
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ADVERTORIAL
UNDERSTANDING VEIN DISEASE by Dr. Mark Schwartz MD, FACS, RPVI
Vein problems are common in the U.S. and around the world. By age 50, nearly 40% of women and 20% of men have some type of significant vein disorder. Leg pain, swelling, bulging varicosities, and ulcers caused by vein insufficiency are common reasons our patients suffer and lose time from work. Spider veins are often unsightly as well as uncomfortable. Vein disorders are manifested in a variety of ways. Varicose veins are large, blue, ropy structures which bulge in the skin and are often unsightly as well as painful. Spider veins are small blood vessels in the skin, either
Correction of the probblue or red, and often lem relieves pain and arranged in clusters swelling within one to or branches. Stasis two months. Some dermatitis is the red patients with vein or brown skin color insufficiency suffer change around the night time leg cramps ankle and lower leg, and restless leg syncaused by chronic drome. Once the leg venous stasis. Venous ulcers develop on the Dr. Mark Schwartz veins are corrected, one-third of patients are inside of the ankle most commonly, but sometimes completely relieved of these on the outside as well. These symptoms. ulcers are very painful, and are due to abnormal leaking veins in All patients with symptomatic the legs. Many patients suffer vein insufficiency can be treatleg pain and swelling from ed, almost regardless of age. We chronic leg vein congestion. have treated patients as young as This too is caused by abnormal 16 and as old as 95. Most leaking veins of the legs. patients suffer from varicose
veins, leg pain and swelling, restless legs, numerous painful superficial veins, and some suffer from very painful vein stasis ulcers. Surprisingly, many patients and their doctors are not aware that underlying vein incompetency is the reason patients are suffering from leg pain, heavy legs, and swelling. For more information on how to schedule a free vein screening with Dr. Mark Schwartz at the North Shore Vein Center, call 516-869-VEIN (8346) or visit our website www.LongIslandVein.com
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46 Blank Slate Media Newspapers, Friday, February 22, 2019
Understanding depression
and
its triggers & symptoms
M
any people periodically have bad days when they just seem to be in a bad mood. When a bad mood isn’t short-lived, this might be a potential indicator of depression. Depression is a common mental disorder that, according to the World Health Organization, affects more than 300 million people across the globe. The WHO notes that despite the fact that there are known and highly effective treatments for depression, fewer than half of those suffering from depression receive such treatments. Furthermore, in many countries, fewer than 10 percent of people with depression receive treatment. Learning about depression and how to recognize its symptoms may compel people battling it to seek treatment for this very common and treatable disorder.
Why do I have depression? Everyone has a bad day here or there, but people with depression may wonder why theirs are more than just a bad day. The WHO notes that depression is a byproduct of a complex interaction of social, psychological and biological factors. Exposure to adverse life events, such as unemployment, the death of a loved one or psychological trauma, can increase peoples’ risk of developing depression. Depression also may be caused by physical conditions. The WHO says cardiovascular disease can lead to depression.
What are the symptoms of depression? The Mayo Clinic notes that one in 10 people whose depression goes untreated commit suicide. That only highlights the importance of recognizing the symptoms of depression and acting once any have been identified or suspected. Symptoms can include: • Difficulty concentrating, remembering details and making decisions • Fatigue • Feelings of guilt, worthlessness and helplessness • Pessimism and hopelessness • Insomnia, early-morning wakefulness or sleeping too much • Irritability • Restlessness • Loss of interest in things once deemed pleasurable, including sex • Overeating or appetite loss • Aches, pains, headaches, or cramps that won’t go away • Digestive problems that don’t get better, even with treatment • Persistent sad, anxious or “empty” feelings • Suicidal thoughts or attempts Anyone who has exhibited any of the aforementioned symptoms or even those who haven’t but suspect they might be suffering from depression should visit a physician immediately. The WHO notes there are a variety of treatments available to people who have been diagnosed with depression, and doctors will determine which might be the best for each patient. To make that determination, doctors may inquire about the duration and severity of symptoms as well as family history and whether or not the patient has a history of drug or alcohol abuse. Depression is a common mental disorder that too often goes undiagnosed. Seeking help the moment symptoms are detected or suspected can help people overcome the disorder.